How Many Minutes of Exercise Should You Aim for Daily Weight Loss?

Weight loss

Hello, you are indeed not very satisfied with your body! I have used the standards you provided, and they are correct (I am approximately 167 cm tall and weigh about 67 kg).
However, I still feel a bit overweight in appearance.
May I ask how many minutes of exercise per day would be appropriate?

Lai, 10~19 year old female. Ask Date: 2006/09/26

Dr. Shi Guimei reply Nutrition

Hello! Depending on your age, there may still be room for growth.
Regular exercise not only helps with weight loss but may also promote height increase (to reiterate a previous point, it is important not to consume additional food after exercising, as the calories consumed may exceed those burned during the workout, leading to weight gain).
I recommend engaging in jumping exercises, such as basketball or jump rope.
Of course, other forms of exercise are also beneficial.
It is best to maintain at least 30 minutes of activity daily, with a minimum of three times a week (exercising more than five times a week yields better results).
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2006/09/26

More Info

To achieve effective weight loss through exercise, it's essential to understand the balance between physical activity, dietary habits, and overall lifestyle. Based on your height of approximately 167 cm and weight of around 67 kg, your Body Mass Index (BMI) is around 24, which classifies you as overweight. While BMI is a useful screening tool, it doesn't provide a complete picture of health or body composition. Therefore, focusing on both weight loss and improving body composition is crucial.

Recommended Exercise Duration for Weight Loss
The general recommendation for adults aiming for weight loss is to engage in at least 150 to 300 minutes of moderate-intensity aerobic exercise per week. This translates to about 30 to 60 minutes of exercise most days of the week. Moderate-intensity activities include brisk walking, cycling, swimming, or even dancing. If you prefer higher-intensity workouts, such as running or high-intensity interval training (HIIT), you can aim for 75 to 150 minutes per week.

Daily Exercise Goals
For daily exercise, aiming for 30 to 60 minutes is a good target. This can be broken down into shorter sessions if needed. For instance, you could do 15 minutes in the morning and 15 minutes in the evening. The key is consistency. Incorporating a mix of cardiovascular exercises, strength training, and flexibility workouts will yield the best results.

1. Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week. This can include activities like jogging, cycling, swimming, or group fitness classes.

2. Strength Training: Include strength training exercises at least two days a week. This helps build muscle, which can increase your resting metabolic rate, meaning you burn more calories even when at rest. Focus on major muscle groups, including legs, arms, back, and core.

3. Flexibility and Balance: Incorporate stretching or yoga sessions to improve flexibility and balance, which can enhance overall fitness and reduce the risk of injury.

Importance of Diet
While exercise is crucial for weight loss, dietary habits play an equally important role. To effectively lose weight, you should aim for a caloric deficit, meaning you consume fewer calories than you burn. Here are some dietary tips:
- Balanced Meals: Ensure your meals include a balance of macronutrients: carbohydrates, proteins, and fats. Focus on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.

- Portion Control: Be mindful of portion sizes. Eating until you are about 70-80% full can help prevent overeating.

- Hydration: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.

- Limit Processed Foods: Reduce intake of sugary drinks, snacks, and fast food, which can contribute to weight gain.

Monitoring Progress
Keep track of your progress by measuring not just weight, but also body measurements and how your clothes fit. Consider using a fitness tracker or app to log your workouts and dietary intake. This can help you stay accountable and motivated.

Conclusion
In summary, aim for 30 to 60 minutes of exercise daily, combining cardiovascular, strength, and flexibility training. Pair this with a balanced diet and mindful eating habits to create a sustainable weight loss plan. Remember, weight loss is a gradual process, and consistency is key. If you have specific health concerns or conditions, consider consulting a healthcare professional or a registered dietitian for personalized advice.

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